RP Hypertrophy 5 | Upper/Lower Split

This program is a structured 5-week hypertrophy mesocycle built around Renaissance Periodization (RP) volume principles, designed for intermediate lifters looking to maximize muscle growth through intelligent programming. The split follows a 5-day Upper/Lower format, allowing each muscle group to be trained with sufficient frequency while recovering fully between sessions. Volume is progressively increased week over week to drive continuous adaptation. Week 5 is a scheduled deload week, where intensity and volume are deliberately reduced to flush accumulated fatigue, recover the joints and nervous system, and prime the body for the next training block. Key design principles include: starting at or near Minimum Effective Volume (MEV) and progressing toward Maximum Adaptive Volume (MAV) by week 4, keeping rep ranges in the hypertrophy sweet spot (typically 8-20 reps depending on the movement), and prioritizing compound movements supplemented by targeted isolation work for lagging muscle groups. Exercise selection favors movements that are joint-friendly and allow for a strong mind-muscle connection, including dumbbell variations and bodyweight pulling movements where appropriate. Rest periods, tempo, and load progression are all structured to support consistent performance and long-term gains. This program is best suited for someone with at least 6-12 months of consistent training experience who wants a well-organized, evidence-based approach to building size without guesswork.